Squat with Bicep Curl & Overhead Pres

Squat with Bicep Curl & Overhead Press


What it does:

  • This full-body fast-blasting exercise tones your legs, glutes, core, arms and shoulders all in one movement.

How to do it:

  • Holding a dumbbell in each hand, start with a squat: Engage your core as you slowly lower the hips toward the floor as if you’re sitting back into a chair. Sink down low, forming a 90-degree angle with your lower body and the floor, but make sure your knees never jut forward past your toes. Keep your weight in your heels, shoulders down and relaxed, chest up, and eyes forward.
  • As you push back up to standing, do a bicep curl, bringing both weights up toward your shoulders. Be sure to feel a squeeze in the front of the arm to make sure you’re getting the most out of the move.
  • At the top of your bicep curl, rotate the dumbbells until your palms face forward. Then push the weights up into an overhead press.


  • Start without weights, and practice each of the three parts of this exercise separately at first while you master the form. Start by focusing only on squats, then on bicep curls, then overhead presses. Once you feel comfortable with the move, practice combining the movements in an easy, fluid manner – and when you’re ready, add some resistance with light dumbbells.


  • Try doubling up on each movement: So instead of doing a single squat followed by a single bicep curl followed by a single overhead press, do two of each: 2 squats, 2 bicep curls, and 2 overhead presses. That’s one set.